6 strong at the Gipper this windy gloom for a tabata burner. 30 seconds on, 15 seconds rest, 40 exercises working the full body. Single arm exercises were with bricks, the rest were with blocks.
PAX: Akbar, Barely Legal, Einstein, Fletch, Maverick, Moby Dick
Lower Body
Goblet Squat, Side lunge switch, sumo deadlift, 1.1/2 Sumo Squat,Staggered squat right, Staggered squat left, Squat step right to squat, Squat step left to squat, Suitcase Squat, Half Squat pulse
Back/Bi
Alternating curls, block swing, alternating bent over rows, Hammer curls, Good Mornings, Supine row, Renegade Row Merkin, Rear delt flyes, RDL + Bent over Row, Circle curls
Shoulders
Single arm squat thruster R, Single arm squat thruster L, , Upright Row, Arnold press alternate press, lateral raises, hammer press, snatch to Merkin R, Snatch to Merkin L, 45 degree press, Alternating Iso press
Chest/Triceps
Tricep Press reverse grip, Skull crushers, Chest press twist, alternating hammer press, brick flyes, diamond press, brick Merkin, Alternating pec squeeze, diamond merkin
overhead tri extensions
Mosey to put the blocks/bricks back, head to the Wall for Australian Mountain Climbers AMRAP OYO. Mosey to the corner of E Gibson and N New Hampshire for LBC’s and Freddy Mercury’s x 10 IC. Mosey back to the flag for Hello Dolly, Leg lifts, Heels to Heaven, Leg Raises, and Rosalita’s x 10 IC.
Announcements – Northshore Convergence April 9th at the Lakefront
Maverick prayed us out with thoughts of taking our strength to others.
Moleskin
– YHC was worried about the time some exercises were combined, but we finished with 10 minutes left which worked out great.
– Several compliments were given on the well thought out workout, but I had to tell the pax it was copied from a pre-made dumbbell workout and modified for coupons.
– While doing the skullcrushers, comments were made about not letting the block slip or we’d all be giving Waterpik some business.
– Moby was thankful YHC took the time to share the pain with others.
– Einstein held strong with a sore shoulder and modified as necessary, but kept up the whole time.
Thanks for putting up with my spreadsheet workout, always a pleasure to be with you guys.
Akbar
